Workout Routines

The Eternal Beach-Body Plan: Workout 4

This mobility-enhancing routine will focus on your your back, arms, and legs.

by
Chin Up
Westend61 / Getty
Westend61 / Getty
Duration 60
Exercises 11
Equipment Yes

You've probably noticed that previous workout in the Eternal Beach-Body Workout Plan (particularly Phase I of the plan) haven't been ultra-heavy or packed with tons of pump-inducing bodybuilding work.

That's by design. Don't worry—you'll get to those moves soon enough. For now, though, you'll build up the mobility of your crucial shoulder and hip joints, which key so many classic bodybuilding movements that you'll eventually do. They're often called "prehab" movements, because they help prevent injury before your joints get too tight. You'll also start to lay a foundation of strength, including your prime legs and your abs.

Directions

Do each exercise as straight sets; complete all sets of each exercise before moving on to the next.

Make sure you pay attention to the designated rest—45 seconds isn't a lot of time, and you'll be well served by tracking your rest periods on your watch or your phone.

When doing mobility exercises like the shoulder drill and hip drill, make sure you use light weights. You'll be training small stabilizing muscles, so you don't need much weight to benefit.

The Eternal Beach-Body Workout Plan Workout 4: Legs, back, and arms

Exercise 1.

Resistance Band Pull-apart Shoulders Drill You'll need: Resistance Band How to
exercise image placeholder
2 sets
12 reps
45 sec. rest

Exercise 2.

Vertical Foam Roll Shoulders Drill You'll need: Foam Roller How to
exercise image placeholder
2 sets
12 reps
45 sec. rest

Exercise 3.

Bird-dog How to
Bird-dog thumbnail
2 sets
12 reps
45 sec. rest

Exercise 4.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
2 sets
5 reps
45 sec. rest

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
2 sets
10 reps
45 sec. rest

Exercise 6.

Dip You'll need: Dip Station How to
Dips thumbnail
2 sets
12 reps
45 sec. rest

Exercise 7.

Cable Triceps Kickback You'll need: Adjustable Cable Machine How to
Cable Triceps Kickback thumbnail
2 sets
10 reps
45 sec. rest

Exercise 8.

Single-Leg Hip Extension You'll need: Bench How to
Single-Leg Hip Extension thumbnail
2 sets
15 reps
45 sec. rest

Exercise 9.

Squat You'll need: Squat Rack How to
Squat thumbnail
2 sets
12 reps
45 sec. rest

Exercise 10.

Plank You'll need: No Equipment How to
Plank thumbnail
2 sets
90 sec. reps
45 sec. rest

Exercise 11.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
2 sets
90 sec. reps
45 sec. rest
Comments